“Dopamine Diets” are trending all over social media, and it’s hard to scroll without seeing new ways to boost your happiness and add joy to your life. Increasing dopamine—the “feel-good” brain chemical—can help you feel more motivated and focused, and improve your mindset overall. While diet and nutrition play a significant role in supporting dopamine production, achieving true happiness involves embracing a more balanced holistic lifestyle with activities and mindful practices that promote a positive sense of self and life in general. Here are 15 tried- and- tested ways to naturally boost your dopamine for a healthier, happier, and more fulfilling life.
Kick Start The Day With Protein
We have always been told that breakfast is the most important meal of the day, but that depends on what is on the menu. A greasy plate of bacon and waffles isn’t going to cut it. Opting for a high-protein breakfast, such as eggs, Greek yogurt, or a smoothie with protein powder, is a better choice. This type of breakfast provides essential amino acids like tyrosine, which your body utilizes to produce dopamine. It’s the perfect way to kickstart your day on a positive note.
Get Moving
Get active and feel your blood pumping, body movement is a great way to stimulate dopamine release and enhance brain sensitivity to it. Be it a bike ride, morning walk, yoga, or even a solo dance session while folding the laundry, the key is to do something that you enjoy. Even just 20-30 minutes of daily movement can help to elevate your mood and get your dopamine flowing.
Mindfulness Practice
Meditation has many health benefits and has been practiced for centuries as a way to improve mental clarity and well-being. It has also been shown to increase dopamine production and improve mood regulation. It takes time and patience to be able to clear your mind, but start slowly – a few minutes a day of intentional breathing. Don’t give up, meditation, like everything gets easier with time. Guided meditations can be a good place to start if you struggle with too many thoughts cluttering your mind.
Strategic Snacking
Instead of finding the nearest drive-through for a quick burger when you start feeling hungry on the go, rather keep some healthier options handy. Snack on dopamine-rich foods throughout the day such as almonds and bananas. Bananas and almonds are high in tyrosine, a precursor to dopamine. Dark chocolate (70% cocoa or higher) also contains compounds that support dopamine production. Create snack packs to have with you for when you need a boost.
Community Garden Volunteering
Get your daily dopamine fix by engaging in an outdoor activity that gives you a sense of purpose. By getting dirt on your hands, sun on your face, and some light physical activity, you will feel good. The sense of satisfaction you will get by giving back to a community is a bonus. Research has also shown that soil microbes can trigger the release of dopamine making gardening a multi-faceted mood booster.
Smart Eating
The old adage “You are what you eat” should be remembered when deciding on what foods to fill your diet with. Eat better, and feel better by adding Omega-3-rich foods like salmon to your diet. Omega-3s, found in foods like salmon, nuts, and chia seeds, support dopamine receptors and improve brain function. Adding Omega-3-rich foods will help ensure your dopamine levels don’t drop leaving you feeling low.
Social Service Impact
Volunteer work is a wonderful way to trigger dopamine release in your system, both through assisting those around you and by experiencing the sense of satisfaction that you will feel by making a difference in someone’s life. Whether you’re spending time taking care of puppies in an animal shelter or reading to kids in a library, regular community service can improve your life in ways too numerous to list in this article.
Let the Music Play
We all have a soundtrack of our lives, those moments when you hear a song and you are instantly transported back in time to the memory of somewhere or someone. Listening to your favorite music can trigger a dopamine release in your brain boosting your mood. It doesn’t matter if it’s the tune or the words that move you- music can make you feel happier and more connected. If you want to feel good all day long, create a playlist of all your favorite tunes to get you through the next traffic jam.
The Sun Is Shining
The sun is vital for life on Earth, and we need to spend a certain amount of time soaking in its rays to feel healthy. Not only does sun exposure increase our levels of Vitamin D, but sunlight exposure naturally boosts dopamine and serotonin, which can improve mood and energy levels. Try to spend at least 15 minutes outdoors each day to absorb natural light.
Expression Session
You don’t need to be Van Gogh to allow your creative juices to flow freely. Engaging in creative activities is wonderful for your soul, and will reward you with an increased release of dopamine as well as a sense of satisfaction in the completed result. It doesn’t matter how talented you are or not, the very process of allowing your creativity to express itself is enough. Take up knitting, sewing, or crafting- whatever makes you feel artistic and fabulously free.
Brain-Boosting Beverages
Without wanting to sound bossy here- put down the cola! Not only are carbonated sugary drinks bad for your teeth and weight, they are bad for your mind as well. Try establishing (and associate it with inner calm and tranquility) a mindful ritual around enjoying a healthier drink such as green tea or matcha. Green tea contains L-theanine which influences dopamine levels.
Invoke Gratitude
Life can get hard, really hard, and in the moments where all seems dark, it is easy to lose sight of all the things we have to be thankful for. To put things into perspective, and feel more positive and joyful about your life- try journaling. By practicing gratitude journaling- writing down a few things every day that you are grateful for, you focus on the positive and can see the whole situation clearer, and form a more hopeful perspective.
Try New Things
Step out of your comfort box and try something different. Attempt something new that challenges you and takes you out of your usual routine. By trying new things, you will keep your brain engaged, and new activities stimulate the production of dopamine. Make a different recipe for dinner, try learning a musical instrument, or take up a new hobby to keep you and your dopamine levels up.
Social Network
Engaging in social activities and spending quality time interacting with people is very important for our mental health and stimulates the release of dopamine in our bodies helping us feel part of a community and less alone. It can be a video call, a monthly book club meeting, a brunch with friends, or any other activity that connects you with others and lifts your mood.
Counting Sheep
Insomnia and not sleeping enough significantly reduce dopamine receptors in our brains. Without a solid 7-9 hours of sleep a night, we can be left feeling less productive, moody, and unable to focus or manage everyday tasks. Try to limit screentime before bed, and make your bedroom an inviting calming oasis to help you get into a better routine for sleep.
